Comparing Nutrients in 5 ounces Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame	1%	0%	99%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.7% 309kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0% 0g	6.1% 4.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	0.37% 0.14g	39.5% 15g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	882% 794mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	148% 1484mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	284% 2.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1.4% 0.11mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	0.062% 0.001mg	128% 2.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	251% 1756mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	38% 573mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame vs Oil Roasted Sunflower Seeds:

• Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame has 509.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame.
• Both Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame vs Oil Roasted Sunflower Seeds:

• Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame has 12 times more Calcium and 134.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Copper, 53.5 times more Iron, 42.3 times more Magnesium, 2080 times more Manganese, more Selenium and more Zinc than Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame.
• Both Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame has 3.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Energy, 1282.5 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Sugars, 106 times more Fiber and 44.6 times more Protein than Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame.
• Both Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.